It is amazing what little tips can help with stress. This breathing technique can be used anywhere at any time and no one will notice you doing it. The key to the technique is that once you practice it’s use, you can utilise it at times of stress and worry. As far as the brain is concerned, as you focus on the breathing you transfer from the panic centre (or Amygdala) over to the pre-frontal cortex. This is the part of the brain that allows us to make a proper assessment of the situation based on the evidence and is generally very positive. We can put ourselves back in control.
The technique involves the following:
1) Start by placing the tip of your tongue on the top of your mouth. Keep it there throughout the exercise.
2) Breathe in through your nose for the count of four.
3) Hold your breath for the count of six.
4) Breathe out through your mouth for the count of eight.
You can do this as loudly or quietly as you like. When first learning the technique it is important to practice it as many times as possible a day. Then when you notice that you start to feel anxious, or worrying thoughts are bothering you, do it to break that cycle. Whenever, you focus on your breath it brings you to the present moment.
Often our worries are based around what has happened in the past, or what is going to happen in the future. If we focus on how we are in that moment often we are surprisingly calm. You can achieve being in the moment in many ways, but the breathing technique is a fast acting tool. For many people, this can be a very powerful little tool.